a guide to back exercisesorlafoley.com/wp-content/uploads/2014/09/back2yourself... ·...

A G U I D E T O

BACK EXERCISES

SUPPORTING SELF-TREATMENT OF BACK PAIN

Disclaimer

This guidebook does not intend to prescribe or treat any health-

related condition. Back2Yourself makes no representations

regarding the appropriateness, efficacy or suitability of the

exercises included in this complementary guide. All information

stated should in no way be considered as a substitute to

medical treatment prescribed by a licensed health care

professional.

Supporting Self-Treatment of Back Pain

www.Back2Yourself.com

(888) 80 - b2y4u

(888) 802 - 2948

[email protected]

5th Edition, Aug 19th, 2009

Introduction 4

Basic and Starting Position

Standing Posture 12

Table Position 13

Side Lying Position 14

Specific Exercises

Standing 16

Standing Roll-down 17

Core Breathing 18

Kissing Shoulders 20

Table Cat / Cow 21

Elbow to Knee 22

Bridging 23

Side Clam 24

Relaxation Setup 25

Relaxation 26

Testimonials 27

CONTENTS

Copyright 2009 BACK 2 YOURSELF LLC 4

Int roduct ion

Have you tried treatments and medications which promise

to cure your back pain but fail to deliver? Have you missed

work or important family occasions because of back pain?

Has back pain taken total control of your life?

Basic Facts about Back Pain

If you have been suffering from acute, chronic or recurrent

back pain, you are not alone. Approximately 80% of

Americans have experienced back pain at least once in

their lifetime, of whom 80% report recurrent episodes. At

least $50 billion is spent each year to relieve the debilitating

effects of back pain -- the number one cause of missed

work and the second most common reason for seeking

medical care.

How Can Back2Yourself Help You?

Back2Yourself is an innovative online exercise program

designed for people who suffer from back pain. Our

interactive program is flexible and can be tailored to your

unique needs and performed conveniently in the comfort

of your own home, at your own pace. Through daily

exercises, self-evaluation tracking and support from our

professional team, Back2Yourself can help you relieve your

back pain within a few weeks of continuous adherence to


our program. Our method is not only about temporary

relief. We strive to assist you in maintaining a strong,

healthy and pain-free back for many years to come.

Back2Yourself Core Concepts:

The professional staff at Back2Yourself understands that in order

for you to be successful, the exercises must be done correctly

and consistently. While most people can stick with a routine for

a short period of time, it is difficult to stay motivated for the long

haul.

Back2Yourself has therefore designed a comprehensive

program based on these three fundamental components:

• Daily exercises demonstrated in easy-to-follow online videos

and explanations to ensure correct technique.

• Self-assessment and progress tracking to help keep you

motivated.

• Professional support to answer your questions and tailor the

exercises for your personal needs.

If you are ready to get to the core cause of your back pain,

then Back2Yourself offers you an effective, convenient, and

affordable core conditioning program that you can start

today, on your own schedule, at your own pace and in the

comfort of your own home.


Back Pain Information

Some people describe back pain as the worse pain they have

ever had. When you feel so much pain it is easy to believe

something is really wrong with you. However, back pain is

rarely a sign of a serious problem.

When should I seek medical help for my back pain?

• If you are 70 years or older with new back pain

If the pain does not go away, even at night or when lying

down.

• If you experience weakness in one or both legs, or have

problems with bladder, bowel, or sexual function. These

symptoms should be evaluated as soon as possible.

If back pain is accompanied by unexplained fever or

weight loss

• If there is a history of cancer, a weakened immune system,

osteoporosis, or if you have used corticosteroids (e.g.

prednisone) for a prolonged period of time

If the back pain is a result of falling or an accident,

especially for people over 50 years old.

• If the pain spreads into the lower leg. Particularly if the pain

is accompanied by weakness of the leg.

If the back pain does not improve within four weeks.

If none of the above applies to you, you can probably wait

before seeking medical help.


Do I need a surgery?

The most likely answer is “no.” Only a small minority of patients

suffering from low back pain require surgery. When you are in

pain, it is easy to imagine that a "simple" surgery will take off

the pain. However, spine surgery in is not simple at all. Surgery

has risks of complications and the danger of making the back

problem even worse.

Even when a surgery is successful, you still need to recover,

undergo rehabilitation and commit to a lifetime routine of

back exercises to prevent recurrence. Perhaps most

significantly, studies show that, for most cases of back pain,

there is no significant difference in the one-year outcome with

surgery or without.

Surgery is often necessary if there is:

• Evidence of problems with the nerves at the base of the

spinal cord.

• Specific back conditions like a tumor or infection.

• Severe weakness due to spinal stenosis or compression of a

nerve root.

Do I need X-ray, CT or MRI?

These technologies have not shown any measurable medical

benefit for people suffering from pain for less than four weeks

for two reasons:


• The required treatment usually stays the same regardless of

the specific back abnormalities found.

• Abnormalities frequently do not explain the pain since

many back abnormalities shown in these tests are also

common in people who suffer no pain.

So what can I do to feel better?

• Be patient. Most people will start to feel better within one

to four weeks.

• Ease the pain with:

o Heating pads can help with low back pain during

the first few weeks. If cold packs help you, you can

use them as well.

o Over-the-counter pain medications, such as

Ibuprofen, are usually all what you need. If

medication is needed, it is usually more effective to

take a dose on a regular basis for three to five days.

• Stay active. Many people are afraid that they will hurt their

back further by remaining active. However, studies have

shown that people with low back pain recover faster when

they remain active. Activities like walking or swimming can

be particularly helpful. Back exercises or stretching routines

should not be used immediately after a new episode of

back pain, but are important as symptoms start to resolve.

Why should I actively prevent recurrence?


• Because back pain is so unpleasant and debilitating.

• If you do nothing, recurrence is very likely.

• You can not live on pain medication indefinitely:

o Even OTC pain medications have side effects and

can affect the stomach, the liver and other organs

when taken day to day over a long period.

o Prescribed pain medications can cause drowsiness

and addiction.

o Surgery is risky and unlikely to heal most back pain

or prevent recurrence.

What can I do to prevent recurrence?

There is significant benefit from a program of exercises to

increase back flexibility and strengthen the muscles that

support the back. It is also important to learn how to use your

body correctly during everyday activities.

Back2Yourself's video instructed back exercises program

address back flexibility and muscles strength. Back2Yourself's

core principals naturally assimilate into everyday activities.


How to Use This Exercise

Guide

This exercise guidebook is designed as a complement to

Back2Yourself.com, a web-based program devoted to

providing simple, home-based exercises for relief of back pain.

Consult your physician before initiating this exercise program.

Back exercises or stretching routines should not be used

immediately after a new episode of back pain, but are

important as symptoms start to resolve.


Basic & Starting Positions


.

a. Keep your feet about hip width apart. The knees and the hips

should be in alignment over the heels.

b. Slightly pull in the lower ribs to avoid dumping the belly.

c. Pull the shoulder blades together down the back.

d. The front and the back of the neck are kept long. The back of

the head should be in alignment with the sacrum.

e. Press down through the soles of the feet and reach up through

the crown of the head.

f. Pull the navel toward the spine. Lift the pelvic floor.

Reminder

� Maintain the navel

toward the spine and the pelvic floor lifted

while breathing deeply

and fully throughout the exercise.

Standing Posture

Figure a Figure b

Figure c Figure d

Figure e Figure f


a. Position your hands shoulder width apart directly beneath the

shoulders. Keep your knees hip width apart directly beneath the

hips.

b. Pull your shoulder blades down the back by bending your elbows

slightly, trying to bring the elbows towards each other with the

points of the elbow reaching directly behind you (not toward the

sides) Once your shoulder blades and elbows are aligned,

straighten your arms.

c. Position the crown of your head directly away from the tail, so

neck is aligned with the spine and both front and back of the

neck are long. Energetically, reach the crown of the head and

the tailbone away from each other, as if you could lengthen the

spine. Pull the lower ribs in slightly to avoid dumping out the belly.

Draw the navel towards the spine and lift the pelvic floor. Spread

the fingers wide and press the hands into the mat.

Reminder

� In this position, avoid

tilting the hips. Keep the sacrum at the level.

Imagine that a bowl of

water sits on to the lower

back.

Table Position

Figure a Figure b

Figure c


a. Rest your head on your arm, which is extended away from the

body about 15-degrees.

b. The shoulders and the hips are each aligned vertically.

c. The knees are bent at about 90-degrees.

d. The heels are aligned with the hips and the shoulders.

e. Stabilize the core by lifting the lower ribs and the waist away from

the floor. Pull the navel toward the spine. Maintain the core

throughout the exercise.

f. Bring the hand to the belly to help maintain vertical alignment of

the hips throughout the exercise.

Reminder

� Maintain the alignment of the hips, shoulders,

and heels in this

position.

� Before doing the exercise, engage and

stabilize the core by

lifting the low ribs and

waist away from the floor and pulling the

navel toward the spine.

� Avoid leaning the hips backwards or forwards.

Keep them aligned

vertically during the

entire exercise.

Side Lying Position

Figure a Figure b

Figure c Figure d

Figure e Figure f


Specific Exercises


a. Position your feet parallel to each other. Press down equally into

the inner and outer ball of the foot and the inner and outer heel.

The ankles are neither diving in towards each other nor are they

rolling away from each other.

b. Position the knees over the heels. The knee cap should be in

alignment with the second toe.

c. The hips are neither positioned forward nor back but they should

be aligned directly over the heels. The pubic bone is moved

slightly forward, and the tail is slightly tucked.

d. Lower ribs are pulled in slightly to avoid dumping out in the belly,

and the navel is pulled towards the spine.

e. Loop the shoulders up and back and down to pull the shoulder

blades down the back, as if lengthening the distance between

the shoulders and the ears.

f. The line of site is horizontal and the neck is aligned with the spine.

The back of the head is in alignment with the sacrum so that the

chin is neither positioned forward nor reaching back too far. The

front and back of the neck are long so the chin is neither lifted

nor lowered.

g. Once you are in correct standing posture, energetically press

down through the soles of the feet, and reach up through the

crown of the head.

h. Support the back with a strong core by drawing the navel toward

the spine. Further strengthen the core by lifting the pelvic floor.

The pelvic floor muscles are located between the genitals and

the anus. You can find those muscles by imagining stopping a

stream of urine. Lifting the pelvic floor muscles will help you to feel

the energetic lift from the soles of the feet all the way up the legs

and torso and out the crown of the head.

Standing (exercise)


a. Find your proper standing posture.

b. Inhale as you lift your arms overhead – your shoulder blades

move down the back as your arms lift. Your rib cage should

expand with the breath.

c. Move your chin towards the chest. Exhale and begin the roll-

down. Lower your shoulders and your head, rolling your spine

down one vertebra at a time. The navel is pulled in very strongly

towards the spine. Stretch the muscles of the back, allowing the

weight of the head to pull you down. The arms should rest

downward, hanging from your shoulders. Maintain the position

with your neck soft and relaxed.

d. Inhale and feel the back expand with your breath.

e. Exhale as you begin to roll up. Pull the navel strongly toward the

spine, as you roll upward, stacking one vertebra at a time.

f. Return to your correct standing posture. Shoulder blades are

pulled down to the back. Press your feet into the floor, reaching

up to the crown.

Reminder

� Match the movements

with your breathing.

� As you roll down, allow

only the weight of your

head to pull your upper

body down.

� The arms hang from

your shoulders and

prevent anchoring them

to the lower legs.

Standing Roll-down

Figure b Figure c

Figure e Figure f


A note about breathing:

In Pilates and some other forms of exercise, the practitioner is

commonly guided to inhale through the nose and exhale through

the mouth. In yoga, the practitioner inhales and exhales through the

nose. Exhaling through the nose tends to slow the breath down, and

thus allows us to extend the time it takes to complete a movement.

Slower movement requires more muscle control and ultimately results

in greater strength and flexibility. Slower breath may also result in

better stamina. However, for the beginner, slower movements may

be challenging and too tiring. Therefore, for the beginner, it may be

more useful and practical to exhale through the mouth; as strength

and stamina increase, begin to practice the exercises more slowly

and exhaling through the nose to slow the breath.

These guidelines describe core breathing with the inhale and exhale

through the nose. It is important to practice core breathing without

movement, so that it is easier to practice this type of breath during

the movement exercises. It is important to maintain the principles of

core breathing during the movement exercises to get the maximum

benefit from the exercise and to maintain proper back alignment to

avoid injury. If movement exercises are too tiring or difficult to

maintain the nose exhale, then exhale through the mouth.

As you inhale, the rib cage expands to accommodate the inflating

lungs and the muscles between the ribs stretch, melting tension. As

you exhale, the rib cage narrows and muscle tension is released. The

muscles in the head and neck should feel relaxed. After a few

minutes of intentional breathing in this way, you will begin to notice

that tension is released with each exhale, leaving your body feeling

more relaxed and comfortable after just a few minutes. You may also

notice that your breath becomes deeper and fuller and that you can

lengthen the time it takes to inhale and exhale. As the breath

lengthens in this way, it feels as if more tension is melted on each

inhale and released on each exhale.

Core Breathing


Reminder

� Always check if you are

doing the proper way of core breathing. On the

inhale, the rib cage

should expand. On the

exhale, it should narrow down.

Seated Figure b Supine Figure b

Seated in a chair

a. In seated position, place your feet flat on the floor, have your

thighs parallel and your knees hip width apart. Maintain the same

alignment with your spine as you have in standing posture. Let

your hands rest in your lap and allow your neck and shoulders to

relax. Pull the navel in towards the spine, as if you are trying to

imprint your spine with your navel.

b. Inhale and exhale through your nose. Pull your navel towards

your spine during inhale and exhale to maintain integrity in the

core muscles. As you inhale, your ribcage expands and as you

exhale your ribcage gets smaller. To make sure there is this

movement in the ribcage, place your hands on your ribs as you

breathe – you should feel your ribcage expanding during

inhalation and getting smaller during exhalation. You should be

able to breathe fully and deeply while maintaining your navel

pulled towards yours spine throughout the breathing practice.

Supine

a. Lie down on your back. Maintain the natural and comfortable

curve of your lower spine; keep the lower ribs in slightly to avoid

arching the back beyond the natural curve. Pull the navel in

towards the spine, as if your are trying to imprint your spine with

your navel, but avoid pressing the low back down and removing

the natural curve.

b. Inhale and exhale through your nose, keeping your navel towards

your spine and your spine in a natural and comfortable position.

As you inhale with your navel pulled towards the spine, the

ribcage will expand to accommodate the inflating lungs and you

will feel the back ribs pressing gently into the floor as the ribcage

expands. Continue breathing in and out through your nose, with

your navel towards your spine. To check on your breathing, place

your hands on your ribcage. As you inhale, your ribs will expand;

as you exhale the rib cage narrows. Your head and neck remain

relaxed, without any tension.


Seated in a chair

a. Establish the correct seated posture – your feet are flat on the

floor, thighs parallel, and knees are hip width apart. The spine is

aligned as in proper standing posture. The shoulder and neck are

relaxed. Navel is pulled toward the spine to maintain a strong

core

b. Position your hands at your sides, palms face away from each

other and upper arm bones rotate externally (away from the

heart).

c. Pull your lower ribs in slightly. Inhale as you draw your shoulder

blades up and back. Exhale as you slowly squeeze your shoulder

blades together, beginning near the base of the neck and

gradually moving down to the lower tips of the shoulder blades.

Release and repeat.

Lying on the floor

a. Lie face down on the floor with your forehead gently resting on a

small towel. Arms are positioned at your sides with the palms

facing the ceiling. Pull your navel toward the spine. Keep your

legs and feet together on the floor.

b. Continue with instruction “c” as in the seated position, described

above. Your arms will lift away from the floor but remain parallel

to the floor.

Reminder

� Match the movement

with the breath.

� Avoid arching your

spine.

� As you lift your arms,

maintain the navel engaged toward the

spine. Prevent any

tension in the head and neck.

Kissing Shoulders

Sitting Figure a Lying Figure b


a. Establish the correct alignment in a table position. Pull the

shoulder blades down the back and anchor them in this position.

Elbows should point straight back, elbow creases face forward.

b. Inhale into cow pose − Reach your heart forward and up, as you

reach your tailbone up and back, lengthening the spine as you

move into this shape. Pull your navel towards your spine to

maintain integrity in the core muscles.

c. Exhale into the cat pose − Move your heart and tail down as you

press your mid-back up. Pull your navel toward your spine to help

your mid-back stretch and broaden. Spread your fingers wide

and push the floor away with your hands. Head and neck are

relaxed.

d. Continue moving slowly between cow and cat pose, matching

the movement to breath, staying for a few seconds in each pose

before transitioning to the next.

Reminder

� Support your lower back

by pulling your navel into

your spine during the

exercise.

Table & Cat / Cow

Figure a Figure c


Arm & Leg Lift

a. Establish the correct table position. Pull the shoulder blades down

the back and anchor them in this position. Elbows should point

straight back, elbow creases face forward.

b. Inhale deeply as you lift one leg and its opposite arm

simultaneously. The heel reaches back and up as the hand

reaches forward to lift the arm. Stabilize the torso by pressing

down strongly with the hand, fingers spread wide, and knee on

the floor and pull the navel towards the spine. Maintain a level

sacrum.

c. Exhale as you bring elbow to knee as you lower the head and

tailbone as in cat pose. Pull the navel towards the spine and lift

the pelvic floor. Maintain your balance by pressing firmly into the

hand and knee.

d. Return the knee and hand to the floor at the end of the exhale.

e. Repeat the same movement using the arm and leg of the other

side.

Reminder

� It is important to keep the sacrum level ,

especially when you lift

the arm and leg. Don’t

spill the imaginary bowl of water resting on your

� It is important to move

the shoulder blades

down the back as you lift and lower the arm.

� To maintain balance

and stability during the movement, press

strongly through the

hand and the knee. Pull

the navel up toward the spine and lift the pelvic

floor.

Elbow to Knee

Figure a Figure b

Figure c Figure d


a. Establish the proper alignment − Lie on your back with your knees

bent. The soles of your feet are hip width apart and press evenly

into the floor. Your thighs are parallel and the knees are no more

than hip width apart. Your shoulders, neck and jaw should be

relaxed and comfortable. Arms relax by the sides. Pull your navel

to the spine and gently press the top of the sacrum towards the

floor.

b. Inhale into the chest with the navel moving toward the spine, as

you exhale, press the feet strongly into the mat as you lift your

hips towards the ceiling. With your hips lifted, inhale, filling the

chest with air while maintaining navel pulled toward spine. Allow

your upper spine to arch slightly as you inhale. Protect the low

back by keeping the thighs parallel, thus maintaining a broad

sacrum, and tucking the tailbone to prevent compression in the

low back.

c. Exhale as you return your spine to the mat, lowering one vertebra

at a time, tailbone down last. Keep the hips level throughout the

exercise.

d. Inhale to prepare, then repeat the exercise, matching the

movement to the breath.

Reminder

� Keep your hips level and

your sacrum broad.

� Keep your tailbone

tucked.

� To check if you are doing this exercise

correctly, place your

hands on your hips,

following the movement of your hips. Note

whether one hip is lower

or higher than the other.

You are doing the exercise correctly if both

hips are even.

Bridging

Figure a Figure b

Figure c


a. Establish the correct side lying position.

b. On inhale, lift the knee of the upper leg as wide as you can,

keeping the hips vertical and the feet touching. You should feel

this work deeply in the muscles in your hip. On exhale, bring the

knees back together. Make sure that the knees align vertically

when you close the legs to be sure that the sacrum remains

vertically aligned.

c. Repeat the same exercise on the other side

Reminder

� It is important to keep

the sacrum aligned vertically throughout the

exercise. Keep the

knees directly on top of

each other. Resist the temptation to lean the

hips backwards or

forwards.

Side Clam

Figure a Figure b


a. Lie on your back with your knees bent, feet about 2 feet apart

and knees resting against each other to allow your sacrum to be

broad and relaxed.

b. The back of your head should rest on the prominent part of your

skull. You may want to use a small pillow or towel beneath the

head for support.

c. The front of the neck and the back of the neck are long.

d. Relax the muscles of the back. Once they are relaxed you may

want to place a cushion beneath the knees and let the back of

the knees rest on the cushion.

e. Let your hips and heels rest on the floor.

f. Position your arms at a comfortable distance from the body with

the palms open to the sky.

Reminder

� Throughout the relaxation your eyes will

be closed. You may

want to use an eye

pillow or small towel resting over the eyes so

the eye lids feel heavy.

Relaxation Setup

Figure a Figure b

Figure d Figure f


a. Make sure you are comfortable and ready for relaxation.

b. Let your breath come and go naturally, no longer controlling your

inhale and exhale. Let your jaw, neck and face relax. Your

tongue is soft, moving away from the back of the teeth and the

teeth are slightly parted. The muscles of the face are soft and

relaxed. Your shoulders are soft as you move them down the

back. You may need to adjust the shoulder blades by drawing

them closer together so your heart feels open.

c. You should feel comfortable. If you are not, make the necessary

adjustments so you do feel comfortable.

d. Focus your attention on noticing your breath and the sensations

in your body. Notice your breath without controlling it. As

thoughts come into your mind, set them aside and bring your

attention back to your breathing. Let go of the thinking mind and

allow yourself to be guided by the sensing body. It is typical for

the mind to wander and be distracted by thoughts. When that

happens, set those thoughts aside, and then refocus your

attention back to noticing your breath.

e. Imagine that each inhale softens and relaxes your muscles, and

that each exhale releases muscle tension from the body. Allow

the body to be fully supported by the floor, completely submitting

to gravity. Imagine the breath entering the soles of the feet and

passing like a wave up the legs, passing the knees, hips, torso,

shoulders, neck, and out the top of the head. With your mind’s

eye, follow the wave of breath as it passes through the body,

from the feet out of top of the head. Imagine each wave of

breath cleansing the body of pain and tension, leaving the body

feeling relaxed and comfortable. With each inhale, imagine that

a bit of your pain dissolves and with each exhale release that

pain from your body.

f. Prepare to come out of your relaxation by wiggling you fingers

and your toes to slowly transition back into movement. Begin to

deepen your breath. Roll on to your side into your comfortable

fetal position. Rest you head on your hands. Your shoulders, hips

and knees are aligned vertically. Stay in the sensing body. Use

the strength of your arms to press yourself up into your

comfortable sitting position and out of your relaxation position

and out of your relaxation.

Relaxation


"I was having a lot of pain before starting your

exercises this weekend and got relief after doing

them. Thank you! Thank you! Thank you!!!",

Barbara Clark, NJ

"Today, after standing the whole day at work, I

suddenly realized that my back didn’t bother me

anymore. I’m pulling in my belly and supporting

my whole body. Now, even if I’m tired after work, I

am really motivated to do the Back2Yourself

exercises when I get home", Diane Gilbert, MA

It may sound odd, but listening daily to the

instructions given in the videos changed the way I

interact with my body. I find myself correcting my

posture without even thinking about it. No other

exercise technique has stayed with me like this

one", Don McNeil, CT

"These exercises are really helpful. I started

swimming again, which I could not do before

Back2Yourself", Jeff Daniels, GA

"The Back2Yourself exercises are actually

addicting and so easy to follow. I had been

searching for back exercises on the Internet but

they’re always so hard to follow. Back2Yourself is

different. It goes at the right pace and explains

exactly what I need to do", Ruth Stevens, WA

Testimonials


"Thank you! That was great!", Justin LaGuardia, TN

"(while exercising) I understood something about

my posture that was caused by (years of)

avoiding pain. Thanks!", Claire Van-Hoosen, TX

"My back is gradually improving, thanks to

Back2Yourself. Now I wish I had an interactive

diet...”, Natalie Cramer, CA

"It’s nice to get up with Back2Yourself in the

morning. Is it okay to exercise again in the

evening?", Laura Fountain, TX

“Back2Yourself is really good. None of the

exercises are too difficult to execute. Thanks to

you, I feel more awake and energized in the

mornings”, Jason O’Connor, NY

"Each exercise is clearly explained and important

points were emphasized, which helped me

remember them. The relaxation section was very

enjoyable, like having a personal trainer right

there with me", Jim Austin, CA

"Great demonstration! Easy and clear!", Jill Ruby,

OR


"I feel so much better already", Shirley O’Brian, NY

"Thank you very much for these exercises. That will be

lots of help for my aching back”, Jeff Collate, TX

"It's like having a personal coach at home", Brenda

Lewis, WA


___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

Owner Notes


Supporting Self-Treatment of Back Pain

www.Back2Yourself.com

(888) 80 - b2y4u

(888) 802 - 2948

[email protected]

a guide to back exercisesorlafoley.com/wp-content/uploads/2014/09/back2yourself... ·...

Documents